Top 10 Tips for a Successful Diet and Healthy Nutrition Programme


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Don’t Skip Breakfast

Breakfast the most important meal of the day

The biggest No No! Scientists have spent hours and hours locked up in their caves to come up with hard facts which prove that eating breakfast will help your body control your weight. Some people skip breakfast as they think it will help them lose weight, but in doing so this actually creates an adverse effect, by reducing the body’s metabolism. It is also thought to encourage us to snack more on high caloric sugary foods throughout the day because you feel hungrier.

Eat Regular Meals

Eating the correct portion sizes little and often

Research shows that eating regularly during the day helps to burn calories at a faster rate as well as reduce the temptation to snack on foods high in fat and sugar. The freefitness nutritional plan is based on this principal, and teaches you the best way to do this. Eating regular correctly portioned, balanced meals throughout the day, helps regulate insulin levels and boost metabolism, giving your body the energy and mental focus it needs to bounce through the day.

Pre Workout Meals

Fueling your body before physical activity

Eat 1hr to 1hr 30minutes before exercise to give your body the fuel it needs to get the best results from your workout. By eating in this window before you exercise, you optimize your energy levels and give your body to the ability to perform at its maximum, which in turn will result in overall increased performance and a greater benefit from your session.

Post Workout Meals

Replenish and re-nourish after exercise

After your workout, your body will need the correct foods in order to recover and repair. Eating within 1hr after exercise is the ideal recommended window to give your body the nutrients it needs in order to do this. Try to eat a balanced mix of protein, carbohydrate and vitamins, to help muscle recovery and replenish diminished energy levels. Also drink plenty of water, to help rehydrate and replace lost fluids.

Eat Plenty of Fruit and Veg

5 a day, keeps the doctor away…

Fruit and vegetables are low in calories and fat, and high in fibre, which combined, are essential ingredients for successful weight loss. They are also, by nature, our bodies natural food source, containing plenty of vitamins, minerals and other nutrients which our body needs to function at its best. You should aim to eat a minimum of 5 portions a day, of mixed varieties, in order to benefit from the broad range of key nutrients these different foods provide.

Drink Plenty of Water

Ahhhh, Agua!

Up to 75% of our body is water. It makes up our foundations and is essential for healthy and general bodily functions. People often confuse thirst with hunger, and can end up consuming extra calories when a glass of water is really what you need. As a general rule you should aim to drink at least six to eight glasses of water a day (approx 1.2 litres) and more (a minimum of 2 litres) if you are exercising or if its warm.

Eat High Fibre Foods

Have you had your weetabix?

Fibre is good for you, fibre is your friend! Foods containing lots of fibre will keep you feeling fuller for longer, which is perfect for losing weight. Fibre is found in various food from plants, such as fruit and vegetables, to grains, oats, wholegrain bread, brown rice, beans, peas, wholegrain pasta and lentils.

Always Check the Label

Think about what you are buyin

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on any weight loss plan. Natural foods, fresh meats, fish, eggs, grains, fruits, vegetables and other products, don’t have labels, because what you see is what you get, these also happen to be the best foods for us. Think before you buy pre-made meals and snacks, check the labels to see what you are really putting in to your body and ask yourself, do I really need it?

Don’t Ban Foods

Come on give yourself a break!

Don’t completely ban foods from your weight loss plan, especially the ones you like, doing this will only make you crave them more. There’s no reason you can’t enjoy the occasional treat, just keep things sensible, stick to your fitness regime and stay within your daily caloric allowance.

Watch Your Alcohol Intake

Try to drink

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